http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/-t1.htm Sun, 14 Jun 2009 22:37:00 GMT 10 http://illiweb.com/fa/empty.gif http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/-t1.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/luuk-week-6-t471.htm luuk Saturday June 6

BIKE
Home - Crossfit Return
32.34 km, 1:21:37

CROSSFIT

Workout - alternate with a partner, rest while they go.
800m sprint
400m Farmers Walk
800m sprint
400m Farmers Walk

Luuk & Chris : 23:47. Chris used the regulation 24kg KB, I only used 20KG. I Could have done the 24 I think!]]> I AM CROSSFIT - Weekly Workout Log Fri, 12 Jun 2009 10:14:43 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/luuk-week-6-t471.htm#2596 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/luuk-week-6-t471.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/emms-d-week-6-t435.htm Emms Saturday 6th June Worked out with Dave at Crossfit Seattle - AWESOME!!! This guy started the first affiliate to the original Crossfit as was amazing. His help with technique was awesome. This guy is a hard task master - but really helped me with my dips. Strength - 5 X 5 ring dips Did a small band - got 3 sets of 5, then only 4 on each of the last 2 sets. Really helped with kind of rolling my shoulders to get it right. ANGIE 100 pullups (ring rows) 100 situps 100 squats 100 ... I AM CROSSFIT - Weekly Workout Log Sat, 06 Jun 2009 19:29:24 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/emms-d-week-6-t435.htm#2339 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/emms-d-week-6-t435.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/carmel-week-6-workout-t477.htm Carmel Tuesday 9th June Crossfit 5 rounds 400m run, 30 sit ups, 15 deadlifts Wednesday 10th June Bodytech - 1/14 hours - weights circuit plus extra free weights, 100 sit ups 50 squats and some balance stuff, wobble board etc Thurdays 11 June CrossFit 10 x 50cm box jumps 15 x Wall ball 20 x double unders (no good at double unders) Cap 20min That was hard out! Friday 6am CrossFit Deadlifts - 80kgs Squats - 50kgs Saturday 13th June Bench mark CrossFit ... I AM CROSSFIT - Weekly Workout Log Sun, 14 Jun 2009 22:30:39 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/carmel-week-6-workout-t477.htm#2649 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/carmel-week-6-workout-t477.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/paul-downey-week-six-t478.htm Paul Downey Monday, 8th June 2009 Exercise: Crossfit in Park - 6.50 min B 0700 Fruit Salad S 0900 Banana S 1000 Flat white S 1200 Handful of almonds L 1300 2 Chicken drumsticks, hardbolied egg and salad greens S 1500 Orange, and packet raisens D 1900 Grilled pork steak and salad Tuesday, 9th June 2009 Exercise: 10 pushups, 10 squats, 10 sit ups – 5 rounds B 0700 Omelet - two eggs, with mushroom, grated cheese and spinach S 1000 Flat white S 1100 Yoghurt and a banana L ... I AM CROSSFIT - Weekly Workout Log Sun, 14 Jun 2009 22:37:00 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/paul-downey-week-six-t478.htm#2650 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/paul-downey-week-six-t478.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/week-6-workout-t472.htm kathywarren Crossfit - 50 metre Sprint, burpees - 8 rounds - a long time 12min ?
Netball game

Wednesday
Crossfit - shoulder press, good mornings, burpees - 7 + shoulder press in 20 minutes (I think)

Friday
Tennis 90 minutes

Saturday
Crossfit - re test 10.29secs]]> I AM CROSSFIT - Weekly Workout Log Sat, 13 Jun 2009 04:36:49 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/week-6-workout-t472.htm#2606 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/week-6-workout-t472.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lou-foley-week-6-t421.htm Louise Foley Saturday 6 June 10am Rock-climbing Had an awesome climb this morning, loved it. The days where I get my footwork right are the days when it all comes together. Finally, finally managed to nail a climb on the overhang that I've spent the best part of 6 months working on. I was lead climbing this morning, which is when you take the rope with you and clip it in to clips that are evenly spaced up the wall as you climb. Was so absolutely intent on reaching the top that I accidentally ... I AM CROSSFIT - Weekly Workout Log Sat, 06 Jun 2009 05:55:30 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lou-foley-week-6-t421.htm#2315 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lou-foley-week-6-t421.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/kirstine-jancys-home-straight-t418.htm Kirstine Jancys Sat 6 June

Workout - alternate with a partner, rest while they go.
800m sprint
400m Farmers Walk (8kg DB/ 4.5kg MB)
800m sprint
400m Farmers Walk

Partnered with Racey Rach the little Pocket Rocket !
27:15]]> I AM CROSSFIT - Weekly Workout Log Fri, 05 Jun 2009 21:41:28 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/kirstine-jancys-home-straight-t418.htm#2301 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/kirstine-jancys-home-straight-t418.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/rach-longson-week-6-i-can-see-the-finish-line-t420.htm Rach Longson Saturday: Workout - alternate with a partner, rest while they go. 800m sprint 400m Farmers Walk (8kg DB/ 4.5kg MB) 800m sprint 400m Farmers Walk Partnered with Kirstine, great team!! Thanks Kirstine! This was alot of fun, I really like partner workouts and working as a team Can't remember the time Last week, so excited about next weekend and a bit apprehensive, but it will be a lot of fun and can't wait to see our end results I AM CROSSFIT - Weekly Workout Log Fri, 05 Jun 2009 23:40:30 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/rach-longson-week-6-i-can-see-the-finish-line-t420.htm#2309 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/rach-longson-week-6-i-can-see-the-finish-line-t420.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/larissa-week-six-t456.htm LarissaB
Snatch was crap, sorry to the others who I was working with too. Got it completely wrong - in the end Taz had to stop us. Oops.

Then:
50m sprint
5 burpees
8 rounds

5.26mins, I think.]]> I AM CROSSFIT - Weekly Workout Log Mon, 08 Jun 2009 08:55:11 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/larissa-week-six-t456.htm#2445 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/larissa-week-six-t456.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/sharon-lew-week-6-t469.htm Sharon Lew Tuesday Mr Joshua 400m run (did 200m) 30 situps 15 Deads (50kg) 5 rounds ( did 4 rounds) 16:19 1st day back after a week off (recovering from a very bad cold). WAS HORRIBLE but it felt good after a week of feeling miserable. Work out was hard and wasn't sure if i could even get past the 2nd round. Know that i have to take it easy the first week in case i get a relapse.. running in the little drizzle probably wasn't a good idea but it was half of what the rest of the guys were ... I AM CROSSFIT - Weekly Workout Log Thu, 11 Jun 2009 20:52:02 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/sharon-lew-week-6-t469.htm#2557 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/sharon-lew-week-6-t469.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/jo-gleeson-week-6-t454.htm Jo Gleeson Monday 8th June - Day 35

Snatch - practice technique and work up to a heavy set of 3 reps
Then:
50m sprint
5 burpees
8 rounds

5.03mins
full burpees]]> I AM CROSSFIT - Weekly Workout Log Mon, 08 Jun 2009 08:42:52 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/jo-gleeson-week-6-t454.htm#2443 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/jo-gleeson-week-6-t454.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/gretch-week-6-t425.htm gretchen
Workout - alternate with a partner, rest while they go.
800m sprint 3:56?
400m Farmers Walk (2x 10kg plates) 2mins?
800m sprint 3:50?
400m Farmers Walk 2 mins?

For some reason I have it in my head I can't run, never used to have running issues...need to try and get head around running

then proceeded to clean and garden for 3 hours? not sure where the energy for that come from?]]> I AM CROSSFIT - Weekly Workout Log Sat, 06 Jun 2009 07:04:57 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/gretch-week-6-t425.htm#2322 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/gretch-week-6-t425.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/daniel-faris-week-6-final-week-t434.htm Daniel Saturday, June 6 Day #36 Beginning of week #6! I can't believe we are this far through already. Bring on the fitness games - I want to see if/how much I've improved. Rest Day Funnily enough that rest day yesterday seemed to exacerbate a few sore muscles?! Anyway, had a leisurely spa and today's victory: Bought some new jeans. The kicker is: they are a size smaller Frickin awesome. Xterra tomorrow - bring it on. I AM CROSSFIT - Weekly Workout Log Sat, 06 Jun 2009 18:48:29 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/daniel-faris-week-6-final-week-t434.htm#2337 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/daniel-faris-week-6-final-week-t434.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/mike-mcmillan-week-6-t440.htm mike mcmillan Sunday 7 June Xterra off road race 2 (6.4km); I pulled the rabbit out of the hat on this one, I thought I would just hang in & survive it after a rough few days of bali belly! Luckily the tweaks to the diet worked and I recovered quickly to enjoy a good race. (Time: 26.44, 4th overall,1st masters) - I beat the school girl! New nick name please! The weather was perfect. Everyone in the CF team were surprised at how fast the course was, given that it had a hilly looking profile ... I AM CROSSFIT - Weekly Workout Log Sun, 07 Jun 2009 02:14:21 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/mike-mcmillan-week-6-t440.htm#2352 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/mike-mcmillan-week-6-t440.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/patrick-week-6-t427.htm patrickh
Workout - alternate with a partner, rest while they go.
800m sprint 3:04 I think?
400m Farmers Walk (2x 20kg plates) 3 something mins
800m sprint 3:20 something?
400m Farmers Walk 3 something?

11AM - Climbing
Managed 4 or so climbs. 16's and 17's. Nothing too major, wanted to go easy on the spine.]]> I AM CROSSFIT - Weekly Workout Log Sat, 06 Jun 2009 07:19:38 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/patrick-week-6-t427.htm#2324 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/patrick-week-6-t427.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/marie-week-6-t416.htm Marie Saturday 6 June

Workout - alternate with a partner, rest while they go.
800m sprint - 3:02mins
400m Farmers Walk - 1:49mins (2x 10kg)
800m sprint - 3:10mins
400m Farmers Walk - 1:51 mins (2x 10kg)

Really felt the cold air on that first run. The farmers walk felt like trying to run through quick sand.]]> I AM CROSSFIT - Weekly Workout Log Fri, 05 Jun 2009 20:42:19 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/marie-week-6-t416.htm#2299 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/marie-week-6-t416.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/nikki-b-week-6-t431.htm Nikki Benseman
Morning - Ride
1.5hr Flat - First ride since Xterra in April, definitely felt it!!!

Evening - Run
45min Flat with 6 x 30 sec sprints]]> I AM CROSSFIT - Weekly Workout Log Sat, 06 Jun 2009 10:49:36 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/nikki-b-week-6-t431.htm#2330 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/nikki-b-week-6-t431.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/chris-browne-week-6-t451.htm Chris
Indoor
Did warmup with the crew but didnt think it wise to do weight workout or metcon (running is too jarring) so did Rehab program Workout A (again).

I could use the bands this time and did 3 rounds of each. I have no ego issue using these rehab workouts as a great sub for a normal CF workout and was sweating by the end of it. I]]> I AM CROSSFIT - Weekly Workout Log Sun, 07 Jun 2009 23:10:45 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/chris-browne-week-6-t451.htm#2427 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/chris-browne-week-6-t451.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/dan-s-week-6-t417.htm Dan Saturday 6 June Workout - alternate with a partner, rest while they go. 800m sprint 400m Farmers Walk (2x 20kg plates) 800m sprint 400m Farmers Walk 2:48, 1:28, 2:52, 1:27. The sprint felt slow going again today; I just had nothing in my legs - particularly the second round (surprise, surprise). I actually felt stronger on the farmers walk, weird as that seems. Now that the quads are fried, I have hockey to look forward to this evening. I AM CROSSFIT - Weekly Workout Log Fri, 05 Jun 2009 21:23:20 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/dan-s-week-6-t417.htm#2300 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/dan-s-week-6-t417.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/miki-week-6-t467.htm Miki 3x4 Snatch
20, 25, 27, 27Kg

50m run
5 burpees
8 rounds
Time: 5.15 m

Wednesday
10 Press 6Kg
10 G/mornings 10Kg
10 Burpees Knees
Time: 19m]]> I AM CROSSFIT - Weekly Workout Log Wed, 10 Jun 2009 01:26:25 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/miki-week-6-t467.htm#2500 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/miki-week-6-t467.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/amanda-bunn-week-6-t453.htm Amanda Saturday 06.06.07 Skill: 7 dead-hang pull-ups Then: 800m sprint 400m Farmers Walk (5kg MB, 16kg KB) 800m sprint 400m Farmers Walk (5kg MB, 16kg KB) alternate with a partner, rest while they go = 25:57 with Dan Sunday 07.06.09 REST Monday 08.06.09 Snatch - practice technique and work up to a heavy set of 3 reps - 27kg Then: 50m sprint 5 burpees 8 rounds = 6:15 Tuesday 09.06.09 Mr Joshua” 400m run 30 situps 15 Deadlifts - 70kg 5 rounds ... I AM CROSSFIT - Weekly Workout Log Mon, 08 Jun 2009 05:32:49 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/amanda-bunn-week-6-t453.htm#2435 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/amanda-bunn-week-6-t453.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lynn-week-6-t463.htm Lynn 30min run]]> I AM CROSSFIT - Weekly Workout Log Tue, 09 Jun 2009 07:34:20 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lynn-week-6-t463.htm#2469 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lynn-week-6-t463.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lorraine-b-week-6-t464.htm Lorraine B Monday 8th June Rest day Tuesday 9th June Crossfit Tough one, but actually enjoyed it 5 rounds 400m run, 30 sit ups, 15 deadlifts (60kg) Wednesday 10th June 1 hour boxing class Thurdays 11 June CrossFit - 5.30pm 10 x 50cm box jumps 15 x Wall ball 20 x double unders (could only get every second skip a double) Cap 20min I did 8 rounds and up to 13 wall balls Friday 6am CrossFit Saturday 13th June Bench mark CrossFit - loved it, loved the atmosphere ... I AM CROSSFIT - Weekly Workout Log Tue, 09 Jun 2009 23:14:36 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lorraine-b-week-6-t464.htm#2495 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lorraine-b-week-6-t464.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/karen-week-number-six-t450.htm Karen Staples no. 2 saturday rowing machine 20 min 1 x 50 sit ups 3 x hand stand press ups 3 x 20 mountain climbs 3 x 30 swats sunday disappointed didn't do the run with karen and lou - physio said not to - wanted to rest the ankle from uneven ground. Next one though in river head. Went for road run with Dave and Ruth. Then part of a beep test. Feeling good - interested to see the final results. Monday Home work came first! couldn't fit in a work out Tuesday Loved ... I AM CROSSFIT - Weekly Workout Log Sun, 07 Jun 2009 22:29:35 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/karen-week-number-six-t450.htm#2423 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/karen-week-number-six-t450.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/sharon-lew-week-5-t430.htm Sharon Lew
No exercise except for short walks and had a very bad cold. Spent most of the week in bed..

Next week will be better!]]> I AM CROSSFIT - Weekly Workout Log Sat, 06 Jun 2009 08:46:23 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/sharon-lew-week-5-t430.htm#2328 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/sharon-lew-week-5-t430.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/paul-downey-week-five-t447.htm Paul Downey Monday, 1st June 2009 Exercise: Invisible Fran 21-15-9 Squats and pushups in am, and walk after dinner. B 0700 Scrambled two eggs, and banana S 1000 Flat white S 1100 Tin of tuna L 1300 Meat cold cuts (ham) and salad S 1500 Fruit nut mix (handful) and a banana D 1900 Curried Stir Fry – broc, cauli, cabbage and chicken Tuesday, 2nd June 2009 Exercise: Swam around an hour of drills after work B 0700 Omelet - two eggs, with ham and spinach S 1000 Flat white S ... I AM CROSSFIT - Weekly Workout Log Sun, 07 Jun 2009 10:55:11 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/paul-downey-week-five-t447.htm#2395 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/paul-downey-week-five-t447.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lauren-roberts-week-5-t443.htm Lauren Roberts
Run up Mount Wellingtion
100 kettle bell swings (12)

Time 21.28]]> I AM CROSSFIT - Weekly Workout Log Sun, 07 Jun 2009 06:39:23 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lauren-roberts-week-5-t443.htm#2365 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lauren-roberts-week-5-t443.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/jo-gleeson-week-5-t398.htm Jo Gleeson Monday 1st June - Day 28 Crossfit run up Mt Wellington 100 kettlebell swings 16kg run back to crossfit 24mins something Really enjoyed this actually. I was very conscious of my back as it has been agony for the last 3 days but it coped for the run (not feeling so flash now). I am getting a bit worried about my back though as I am having trouble sitting, standing and even sleeping with it now so am in need of major repair. I just dont know what to do as it is affecting ... I AM CROSSFIT - Weekly Workout Log Mon, 01 Jun 2009 07:15:33 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/jo-gleeson-week-5-t398.htm#2129 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/jo-gleeson-week-5-t398.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/kathy-warren-week-5-t442.htm kathywarren 2 1/2 km run - 30 situps and 30 press ups (thought i had run further!)

Wednesday
Crossfit - squat thing and sit ups - very slow 12.14secs i think

Friday
Crossfit - 3 rounds (almost 4!)
80 minutes tennis]]> I AM CROSSFIT - Weekly Workout Log Sun, 07 Jun 2009 03:02:20 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/kathy-warren-week-5-t442.htm#2358 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/kathy-warren-week-5-t442.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/dave-carran-week-6-t438.htm Dave Carran Training aims this week LEARN TO KIP DAMN IT!!!! Will keep the training intensity going for the first part of the week then taper off to rest the body for the CF Games. I have a gut feeling pullups will play a significant role on one of the mystery workouts. So I have 7 days to execute this kip techninique to be be competitive! Gotta get it dialed in. Really looking forward to Saturday and the conclusion to the I AM CROSSFIT challenge. My aim for the IACF workout is sub-7 ... I AM CROSSFIT - Weekly Workout Log Sat, 06 Jun 2009 22:02:44 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/dave-carran-week-6-t438.htm#2342 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/dave-carran-week-6-t438.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/luuk-week-5-t389.htm luuk Saturday May 30 CROSSFIT as a team perform as many reps as possible of: Deadlifts Situps Pullups Box jumps in 19 mins (4 min per exercise, 1 minute rest) Personal scores: 87 BoxJumps 70 Deadlifts 60 kg 93 Situps 43 Pullups (medium band) Team score (Ruth, Carmel, Dan, Luuk) 1013 RUN 16km 1:23:07 I AM CROSSFIT - Weekly Workout Log Sun, 31 May 2009 10:50:43 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/luuk-week-5-t389.htm#2063 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/luuk-week-5-t389.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lynn-week-5-t402.htm Lynn Rest day I AM CROSSFIT - Weekly Workout Log Mon, 01 Jun 2009 09:09:27 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lynn-week-5-t402.htm#2147 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lynn-week-5-t402.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/daniel-faris-week-5-t391.htm Daniel Saturday, May 30 Day 29 Bodyweight Workout: Perform as many reps as possible of: Single stiff leg Deadlift Pistols (assisted) - 95 Situps - 73 Pullups - 51 (9 clean, the rest were assisted) Box jump/vertical jump - 86 (medium box) in 19 mins (4 min per exercise, 1 minute rest) 305 Managed to squeeze this in, late in a hectic but fun saturday. I AM CROSSFIT - Weekly Workout Log Sun, 31 May 2009 11:46:49 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/daniel-faris-week-5-t391.htm#2069 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/daniel-faris-week-5-t391.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/nikki-b-week-5-t404.htm Nikki Benseman
Monday 1 June
40 Min Run with 6 x 30 sec sprints]]> I AM CROSSFIT - Weekly Workout Log Mon, 01 Jun 2009 22:56:13 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/nikki-b-week-5-t404.htm#2166 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/nikki-b-week-5-t404.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/emz-bunn-week-six-t429.htm Emz B Saturday 6th June 2009 Crossfit Workout - alternate with a partner, rest while they go. 800m sprint (row) 400m Farmers Walk (16kg) 800m sprint 400m Farmers Walk Time=27.08minutes Sunday 7th June 2009 Rest Day Monday 8th June 2009 Soccer practice- running and drills 1hour Crossfit- Snatch practice 3,3,3,3 (22, 24.5, 24.5, 24.5) 50m sprint 5 burpees 8 rounds Time= 5.10minutes Tuesday 9th June 2009 Hockey practice- 1hour skills and ... I AM CROSSFIT - Weekly Workout Log Sat, 06 Jun 2009 08:22:13 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/emz-bunn-week-six-t429.htm#2327 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/emz-bunn-week-six-t429.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/chris-browne-week-5-t415.htm Chris Carpark 20 Zercher squats 100m OH carry 20 pick up and press 200m farmers walk 10kg plate each hand to stop back from twisting. AMRAP in 20 minutes, all with 10kg plate. Nice and easy weight but as have little confidence in back the 10kg was perfect. Back hasnt hurt since workout and avoided the pain killers in order to see if it was aggravated. I have a number of fundamental errors in technique that I plan to concentrate on. For this one, I wanted to keep back straight on the ... I AM CROSSFIT - Weekly Workout Log Wed, 03 Jun 2009 23:56:17 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/chris-browne-week-5-t415.htm#2242 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/chris-browne-week-5-t415.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/larissa-week-five-t399.htm LarissaB Monday 1st June

approx. 1600m jog
100 KB Swings (70@16kg and 30@12kg)
slightly more direct route on the way back, thanks to Rach, Ruth and Dave.

31.17mins - I know, running is not my strong point, really have to do something about it before Tough Girl.]]> I AM CROSSFIT - Weekly Workout Log Mon, 01 Jun 2009 08:52:18 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/larissa-week-five-t399.htm#2143 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/larissa-week-five-t399.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/mike-mcmillan-week-5-t403.htm mike mcmillan Tuesday 2 June CFE Run 2 min hard out 1 minute off x 6 I like this one - warms you up fast! CF Indoors 6.30pm: Seven rounds for time of: 10 Pistols, alternating (getting "better" at these) 8 Wallball 10kg 6 Ring dips Time: 9.54 - intense! Thanks to Dave M, he is a great talker during the workout - good for motivation and technique. I fully respected the wallballs and ring dips! 15 dead hang pull ups after. Did some muscle up transition practice, starting ... I AM CROSSFIT - Weekly Workout Log Mon, 01 Jun 2009 21:49:18 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/mike-mcmillan-week-5-t403.htm#2160 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/mike-mcmillan-week-5-t403.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/miki-week-5-t406.htm Miki Run 3ish Km: 18ish mins

Tuesday
10 Pistols: Bum to Box
8 Wallballs: 6Kg
6 Ring Dips: M band
7 rounds]]> I AM CROSSFIT - Weekly Workout Log Tue, 02 Jun 2009 08:38:06 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/miki-week-5-t406.htm#2180 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/miki-week-5-t406.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lou-foley-week-5-t380.htm Louise Foley Saturday 30 May

Deadlift (85/60kg)
Sit-ups
Pullups
Box jumps (60/50cm)
4 minutes per station. 1 min rest between stations.

As rxd
Deadlift 51
Sit-ups 190
Pullups 57
Box jumps 85

A good hard workout. 4 minutes of deadlifts at 60kg was a killer. Have a new and improved friction burn on my tailbone from the sit-ups!]]> I AM CROSSFIT - Weekly Workout Log Sat, 30 May 2009 20:16:48 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lou-foley-week-5-t380.htm#2033 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lou-foley-week-5-t380.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/marie-week-5-t364.htm Marie Saturday 30 May

Park - as a team perform as many reps as possible of:
KB Swings (12kg) - 80 reps
Situps - 99 (almost 100!)
Manmakers (2x 6kg) - 16
Broad Jumps - 80
4 min per exercise, 3 per team, 1 team member resting at all times.]]> I AM CROSSFIT - Weekly Workout Log Fri, 29 May 2009 20:59:33 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/marie-week-5-t364.htm#1999 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/marie-week-5-t364.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/patrick-week-5-t373.htm patrickh Saturday 30/5/2009 neck / back sore. Mad at myself for not letting it get better last week. I can still run and do core stuff ok, but anything that puts strain on my shoulders / neck is just going to make things worse. Beautiful morning though, so went for a run. 9km run, finished at Vic park as the xfit session was finishing. Really enjoyed the run, at the top of the stairs out of cox's bay into herne bay I had to stop and walk for 30 seconds as those stairs are evil and steep. ... I AM CROSSFIT - Weekly Workout Log Sat, 30 May 2009 02:37:49 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/patrick-week-5-t373.htm#2017 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/patrick-week-5-t373.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/rach-longson-week-5-t376.htm Rach Longson Saturday: Indoors- as a team perform as many reps as possible of: Deadlifts Situps Pullups Box jumps in 19 mins (4 min per exercise, 1 minute rest) Feeling very sleep deprived today, 4 nights of only a few hours sleep at a time does that to you! Sick 4 yr old and cats that like to bring rats home to play in the middle of the night make for a grumpy Rach Did ok, had a fall off the box jump, feeling a bit bruised but I got back on that beast and managed to pound out another ... I AM CROSSFIT - Weekly Workout Log Sat, 30 May 2009 07:56:27 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/rach-longson-week-5-t376.htm#2025 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/rach-longson-week-5-t376.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/emms-d-week-five-t385.htm Emms Saturday 30th May

10 Dumbell pushpress (20 lb)
20 bumbell swings (25lb)
30 squats
200m run
9:47
Hmm, not happy with this time, but the treadmill took a while to wind up. Convinced I can get below 9 mins.]]> I AM CROSSFIT - Weekly Workout Log Sun, 31 May 2009 00:26:37 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/emms-d-week-five-t385.htm#2044 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/emms-d-week-five-t385.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/gretch-week-5-t371.htm gretchen
Park - as a team perform as many reps as possible of:
KB Swings (12kg) - 83 (?) reps
Situps - 97
Manmakers (2x 4kg) - 19
Broad Jumps - 110 (?)

not so bad, those man makers almost broke me...]]> I AM CROSSFIT - Weekly Workout Log Sat, 30 May 2009 02:25:53 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/gretch-week-5-t371.htm#2014 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/gretch-week-5-t371.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/dan-s-week-5-t365.htm Dan Saturday 30 May

Park - as a team perform as many reps as possible of:
KB Swings (24kg) - 80 reps
Situps - 93
Manmakers (2x 10kg) - 17
Broad Jumps - 127 (I think I may have overcounted here, judging by the surprise on Charlotte and Gretchen's faces.)
4 min per exercise, 3 per team, 1 team member resting at all times.]]> I AM CROSSFIT - Weekly Workout Log Fri, 29 May 2009 21:01:52 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/dan-s-week-5-t365.htm#2001 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/dan-s-week-5-t365.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/kirstine-jancys-week-5-t366.htm Kirstine Jancys Sat 30 May

Indoors- as a team perform as many reps as possible of:
Deadlifts (27kg- 56)
Situps (100)
Pullups (BB-jumping 20)
Box jumps (40cm- 84)
in 19 mins (4 min per exercise, 1 minute rest)

Team Amanda, Loren & Kirstine]]> I AM CROSSFIT - Weekly Workout Log Fri, 29 May 2009 21:48:37 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/kirstine-jancys-week-5-t366.htm#2004 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/kirstine-jancys-week-5-t366.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lorraine-b-week-5-t411.htm Lorraine B Lorraine B - week 5 .Monday 1st June Rest day, went to the hot pools and did some great stretching for an hour, was bliss. Was sore after last week. Tuesday 2nd June 6.30 CrossFit 7 rounds of 10 pistals (40cm box) 8 wall balls 6kg 6 Ring dips (with band) OMG pushed out about 30 kipping pull-ups tonight (all with the mother of all bands though)!!! Came home very stocked!!! even got about 4 out on the thin blue one. Wednesday 3rd June 6am CrossFit Thursday ... I AM CROSSFIT - Weekly Workout Log Tue, 02 Jun 2009 22:43:55 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lorraine-b-week-5-t411.htm#2199 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lorraine-b-week-5-t411.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/carmel-week-5-workout-yeah-baby-t409.htm Carmel Tuesday 2nd June 6.30 CrossFit 7 rounds of 10 pistals (40cm box) 3 rounds without box 8 wall balls 5kg x 6 and 4.5 on the 7th 6 Ring dips (with band) Got the kipping motion better but need to get higher on the bar and obviously knock more out. Wednesday 3rd June Workout 10 Clean (16kg dumbells) 50 Situps 8 Clean 40 Situp 6 Clean 30 Situp 4 Clean 20 Situp 2 Clean 10 Situp Thursday 5th June Workout 15 Pull-ups 30 Push-ups 45 Squats ... I AM CROSSFIT - Weekly Workout Log Tue, 02 Jun 2009 09:02:53 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/carmel-week-5-workout-yeah-baby-t409.htm#2189 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/carmel-week-5-workout-yeah-baby-t409.htm http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lorraine-b-week-5-t408.htm Carmel Monday 1st June Rest day, went to the hot pools and did some great stretching for an hour, was bliss. Was sore after last week. Tuesday 2nd June 6.30 CrossFit 7 rounds of 10 pistals (40cm box) 8 wall balls 6kg 6 Ring dips (with band) OMG pushed out about 30 kipping pull-ups tonight (all with the mother of all bands though)!!! Came home very stocked!!! even got about 4 out on the thin blue one. I AM CROSSFIT - Weekly Workout Log Tue, 02 Jun 2009 08:48:20 GMT http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lorraine-b-week-5-t408.htm#2185 http://cfnz.forumotion.net/i-am-crossfit-weekly-workout-log-f13/lorraine-b-week-5-t408.htm